Raw brussels sprouts are a nutritious yet notoriously gassy cruciferous vegetable. Many people find them difficult to digest when eaten raw and experience abdominal discomfort like bloating, gas and cramps afterwards. However, some people seem to handle raw brussels sprouts just fine. So are raw brussels sprouts easy to digest or not?
The answer is – it depends. There are a few key factors that determine whether raw brussels sprouts will be easy for you to digest or cause digestive issues:
Fiber content
Raw brussels sprouts are very high in fiber, containing 3-4 grams of fiber per 1 cup serving. The fiber is a mix of insoluble and soluble fiber.
Insoluble fiber does not dissolve in water and helps move material quickly through the digestive tract. Soluble fiber dissolves in water to form a gel-like consistency and slows digestion.
For some people, the large amount of insoluble fiber in raw brussels sprouts can be too much for their digestive system to comfortably handle. The insoluble fiber may move through the intestines too rapidly, triggering intestinal cramping, bloating and gas.
Raffinose family oligosaccharides (FODMAPs)
Brussels sprouts contain FODMAPs, which are types of carbohydrates that many people have difficulty digesting. The primary FODMAP in brussels sprouts is raffinose.
When raffinose reaches the large intestines, gut bacteria ferment it and produce gas as a byproduct. For those sensitive to FODMAPs, this can translate to gas, bloating and other digestive discomfort when eating brussels sprouts.
Sulfur compounds
Raw brussels sprouts are high in sulfur-containing compounds called glucosinolates. Cooking breaks down glucosinolates, while eating brussels sprouts raw exposes you to higher levels.
For some sulfur-sensitive individuals, exposure to large amounts of glucosinolates can lead to gas, loose stools and other undesirable digestive effects. Those with digestive disorders like IBS seem particularly prone to sulfur sensitivity.
Individual tolerance
Due to the high fiber, FODMAP and sulfur content of raw brussels sprouts, they tend to be more gas-producing than other raw vegetables.
However, people have vastly different tolerance levels when it comes to digesting difficult foods. Some people have stronger digestive function and more resilience in their gut flora. These individuals can usually handle raw brussels sprouts without issue.
So in essence, if your body handles high fiber foods well and you have no sensitivity to FODMAPs or sulfur compounds, raw brussels sprouts will likely be easy for you to digest. But for those with weaker digestion or sensitivity to these compounds, raw brussels sprouts may be kryptonite for your gut.
Tips for easing digestion of raw brussels sprouts
If you want to gain the nutritional benefits of raw brussels sprouts but find they give you gas or stomach upset, there are some strategies you can try to make them more digestive-friendly:
Start with small servings
Gradually introduce raw brussels sprouts to allow your body time to adapt. Start with just a few sprouts mixed into a salad and incrementally increase the serving size. This allows the beneficial bacteria in your intestines to adjust and learn how to break down and utilize the fiber and other compounds.
Chew thoroughly
Take time to chew each bite of brussels sprouts very thoroughly, aiming for at least 20-30 chews per bite. This helps the brussels sprouts particles to be better broken down by saliva before they reach your stomach.
Combine with other vegetables
Serve raw brussels sprouts alongside other non-gassy vegetables like lettuce, cucumbers, peppers or tomatoes. The additional fiber from these veggies helps move the brussels sprouts through your system.
Include probiotic foods
Eat raw brussels sprouts along with probiotic-rich foods like yogurt, kefir, kimchi and kombucha. The beneficial bacteria in probiotics can aid digestion of the complex carbohydrates in brussels sprouts.
Stay hydrated
Drink plenty of non-caffeinated fluids when consuming raw brussels sprouts to help prevent constipation and support healthy digestion and absorption.
Limit portion size
Stick to a 1⁄4 – 1⁄2 cup portion of raw brussels sprouts at a time, even if you have a larger appetite or serving. Too much raw sprouts for your body to handle can overwhelm your digestion.
Cook them
If raw brussels sprouts just don’t seem to agree with you no matter what, cook them before eating. Cooking helps reduce the fiber content, break down the FODMAPs and convert the glucosinolates into more digestible compounds. Roasting, boiling, sautéing and steaming are good options.
Nutritional benefits of raw vs cooked brussels sprouts
Given that cooking improves the digestibility of brussels sprouts for some people, does this change their nutritional value? Here’s how raw and cooked brussels sprouts compare:
Vitamins
Cooking decreases the vitamin C content in brussels sprouts by about 25-40%. However, they still retain decent vitamin C levels when cooked, providing about 50-90% of the RDI per cup.
B vitamins like folate are also reduced with cooking by about 15-25%. Yet cooked brussels sprouts still offer good folate levels, with a 1-cup serving boasting 65-90% of the RDI.
Overall, cooking leads to moderate losses of water-soluble vitamins like vitamin C and folate. But brussels sprouts supply significant amounts of these vitamins whether raw or cooked.
Minerals
Minerals like potassium, iron, calcium and magnesium are not affected significantly by cooking. Brussels sprouts provide minerals in comparable amounts when eaten raw or cooked.
Fiber
Cooking decreases the fiber content of brussels sprouts by about 5-10 grams per cup compared to raw. Still, cooked brussels sprouts contain around 2-3 grams of fiber per cup, supplying about 10-20% of the daily target.
So while less fiber-rich than the raw version, cooked brussels sprouts still provide valuable amounts of fiber.
Glucosinolates
Cooking sharply decreases the glucosinolate content in brussels sprouts. Boiling is most effective, reducing glucosinolates by 30-60%. Roasting and steaming reduce them by 10-40%.
For those sensitive to these sulfur compounds, cooking sprouts makes them far less likely to cause unpleasant digestive symptoms.
Antioxidants
Cooking actually increases the availability of certain antioxidants in brussels sprouts like kaempferol and quercetin. This is because the heat breaks down cell walls and allows for better absorption of these compounds.
Overall, while some nutrients like vitamin C and fiber decrease, important antioxidants become more bioavailable with cooking.
Conclusion
Raw brussels sprouts can be difficult for some people to digest comfortably due to their high fiber, FODMAP and glucosinolate content. Those with sensitivities may experience gas, bloating or stomach upset.
However, raw brussels sprouts are perfectly tolerable for others, especially when starting with small servings and taking steps like chewing thoroughly, pairing with probiotics and staying hydrated.
Cooking the sprouts can make them easier on digestion for those who have issues with the raw version. Though cooking decreases some nutrients like vitamins and fiber, key antioxidants become more absorbable.
Overall, while raw sprouts are nutritious, cooking them removes compounds that cause sensitivity in some people. Both raw and cooked brussels sprouts offer health benefits, so choose the form that provides maximum nutrition and digestibility based on your individual needs.
Frequently Asked Questions
Why do raw brussels sprouts cause gas and bloating?
Raw brussels sprouts contain high amounts of fiber, raffinose oligosaccharides and sulfur-containing glucosinolates. These compounds can be difficult for some people to break down and digest. As they pass through the intestines undigested, they get fermented by gut bacteria, which produces gas.
Are cooked brussels sprouts easier to digest?
Yes, cooking brussels sprouts breaks down their fiber and glucosinolates, making them easier on the digestive system. The high heat also reduces raffinose oligosaccharides, the main FODMAP carbohydrate responsible for gas and bloating.
Do raw sprouts have more nutrients?
Raw sprouts contain slightly higher levels of some water-soluble vitamins like vitamin C and folate. However, important antioxidants like kaempferol and quercetin become more bioavailable with cooking due to breakdown of cell walls. Both raw and cooked brussels sprouts are nutrient-dense.
Can you eat too many brussels sprouts?
It’s possible to eat too many if they give you digestive trouble. Start with small servings of brussels sprouts at a time and be guided by your body’s response. Limit portion size to 1⁄2 -1 cup maximum per meal if you experience gas or bloating.
Should you take enzymes when eating raw sprouts?
Digestive enzyme supplements can help break down the cell walls and complex carbohydrates in raw sprouts. Look for a high quality, broad-spectrum enzyme product containing proteases, lipases and carbohydrases if sprouts cause you digestive woes.
Nutrition Facts of Raw vs Cooked Brussels Sprouts
| Nutrient | Raw | Cooked |
|---|---|---|
| Calories | 45 | 28 |
| Protein | 3g | 2g |
| Carbs | 8g | 6g |
| Fiber | 3g | 2g |
| Sugar | 2g | 1g |
| Fat | 0.5g | 0.3g |
| Vitamin C | 85% DV | 50% DV |
| Vitamin K | 200% DV | 160% DV |
| Folate | 15% DV | 10% DV |
| Potassium | 15% DV | 10% DV |
The Bottom Line
Raw brussels sprouts are packed with nutrition, but their high fiber and sulfur content makes them difficult for some people to digest. Cooking can help reduce digestive issues. Start with small servings of sprouts and adjust your preparation method based on your body’s response. Both raw and cooked brussels sprouts offer health benefits.